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in the section of taking train exercise to help you learn to relax keeping you

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this is part of your bedtime routine to help you on wind

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this exercise can also help you learn to notice the difference between tension in

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your muscles

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and relaxation

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once you begin to recognize when your muscles attendance you can learn to

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relax them in response

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this will be a tool that you can use throughout the day

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like any skill

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more often you practice the exercise guru

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louisa de landing on tues relax ation

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if you can

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practice once a day

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a for the next couple of weeks

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the exercise will involve you focusing on different parts of your party

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are asking you to tents each muscle group is tight his econ and hope

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attention for a few seconds

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you’ll then relax the muscles focusing on letting go of the tension

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i’m noticing was it feels like when your muscles are relaxed

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to begin with

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find a comfortable place way would be just abt

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take a funny i’m comfortable clothing and shoes

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neither lie down with iran’s by all sides annual exam crossed

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mad at him as a whole body should be supported when you’re in

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make sure we are not to call toll chico

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and avoiding the exercise just after you’ve eaten all when you’re hungry

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now close your eyes and follow the instructions

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as you do the exercise focus on what’s happening to your muscles

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try not to worry

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me about how relaxed you are

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or how well you’re doing

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that can relax ation happen

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and upset the changes in your party

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as you get yourself comfortable in relaxing to be exercised

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you can begin to notice your breathing

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trying to break so

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and three young men

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nature’s highest honor rises info

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with each breath

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as the n_b_a_’s annie breathe out

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stink up the word relax

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try relaxing a little more

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each time as you create doubts

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start with your right hand

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site meetings with faced

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hold it right

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tight

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noticed the feeling of tension

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uh… relax

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which is the difference between tensing

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nations the sensations in your relaxed hand

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now take a left turn

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and tight-knit into a feast

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while keeping the other hand relaxed

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hold it tight

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all right

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latest attention

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max

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enjoy the tension flowing away from your hand

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allow it to completely relaxed

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bring your mind back to your breathing

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native system that briseno each entry as you create in

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and out

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then try to force anything

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just make just the etc and feel and now feel pressure

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as he played out

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fingered the word relax

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nine nobody to really into deeper relax ation

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beginning to focus on the muscles in your popup alms

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clenched his fists

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endure concert piano

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bringing you know how

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ends up to your shoulders

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squeeze you know how

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ends and up in arms tightly

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hold it

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end relax

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noticed the difference between tension

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and relax ation in your palms

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until the tensions

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away from here on c_

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antennae ostrich attention

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easily

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nine your honor is to relax

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concentrate on the lexington

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now focus on your shoulders

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tensed these muscles by shrugging his shoulders and joining them up to want to

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know is

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keeping your arms relaxed

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shrug your shoulders

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tensing

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tensing

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notice what the tension feels like

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lax

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tension-filled

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away

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nations the feeling of your palms in shelters for the relaxing

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and see that the tension ease away

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measures the difference between tension

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and relax ation

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focus on the workmen

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max

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as you breathe out

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let your shoulders become law

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focus on the back of your own etc

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tensed faced by gently taking back to hide

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tents the muscles in the back of your mail

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hold the tension

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hold it

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marriages the sensation of tensing

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and relax

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that the tension ease the way

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nations the difference between tension

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and relaxing shin

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focus on your greeting

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necktie relax ation deacon

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that you all

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harms

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neck

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and shelters

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oral and more

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relaxed

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met the relaxing shin flew right uh…

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onto your fingertips

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that the tension ease away

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now focus on your too

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tighten your teeth together to sleep tonight

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hold it tightly

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and relax

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that churchill grew up where it wants to eat

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that the tension easily

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prints between tension

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and relaxation

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well focused on your forehead

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that’s up to hand i’m so that you can feel your hols contents

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hold it

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aldrich

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end relax

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measures the time

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and smooth away

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let attention

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feeling every extension in your face

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your chill

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your shoulders

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and down your arms

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returned to me to sing you a breeding

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as he breathed out

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think of the word relaxed

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and enjoying the sensation

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uses relax ation

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just like a breath aunt inflate gently

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relaxing

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ol and more

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every time you breathe now

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now focus on your stomach ache and

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abdomen muscles

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type in your stomach by putting its been and stopped

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antonin you’re about to receive a day

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keeping your face

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shelters and arms room

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max

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whole just on that tight

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hold it

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and relax

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that’s all the tension ease

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lay seo stomach is complete email

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phony relaxed

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nature is the difference between tension

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and relax ation

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now focus on your thighs compact six

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squeeze your prize in plastics together

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keeping you up above the relaxed

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squeeze

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tight

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tight

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hold it

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and relaxed

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and threw it away

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or relaxed

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that the feeling of real extensions spread throughout the authority

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now focus on your legs

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holden street house in front of you

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pushing your ankles away from you

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with your feet text

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seo ta’s appointing outputs

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old attention

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hold it right

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end relaxed

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that tokyo’s based on the ground

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and you freaks dropped where they feel comfortable

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national attention says from your cards and you applies

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feeling of relaxing shinde cherryl party

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past u_n_

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sway you paul

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allow your whole body to enjoy the sensation and relax ation

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allow any attention to clone away

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midgets any tension in your face

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unique

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your soldiers

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your palms

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its stomach

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unix

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and yet it gentry drain away

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so that you feel

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and more

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relaxed

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just enjoy the sensation of relax ation

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notice how your body feels

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measures the feeling of your body against its own physics resting on

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c_n_n_ will begin to count from sfo

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down to one

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i reach one

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it will be time for you to open your eyes

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i’m prepared to say you can’t stop

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full

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your preparing to feel more than that

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three

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you aren’t feeling well and that

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and one

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you can open your eyes and get ready to get up slowly and in europe in time

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feeling window

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and in that

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well done

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remember to try and practices technique once a day

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it’ll take you a couple of weeks to master the exercise that it becomes

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useful for you

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some people find this exercise more helpful than others

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if you find it is difficult for you to relax using this method

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it may be that

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another week to relaxation will seat you better

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you’ll find more information on other ways to relax in some of the books

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listed in any case accompanying this dvd